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​Everyone knows how important is is to work out, gain muscle mass and improve performance, but if you’re not eating the right nutrition you can definitely hinder you performance.

So which foods should you include in your pre-workout and why? According to Dr. Axe, keep reading.

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Beets…The performance-boosting benefits of beets, and beetroot juice, improves performance and extends time to exhaustion and decreases oxygen consumption.

Cordyceps…are considered an “energizing adaptogen” and are said to increase strength, alleviate muscle aches and support improved stamina.

The Antioxidants found in cordyceps can help recue free radical formationTo promote muscle recovery between workouts.

Coconut Oil….one of the healthiest fats, it’s high in medium-chain

tryglycerides , which can be easily broken down and utilized by the body for a quick burst of energy. One study found that supplementing with coconut oil for just 2 weeks managed to cut down on the body’s dependence on carbs for energy production.

Berries…Delivering a hearty dose of gluclose to your cells to provide fuel for your muscles, berries also are jam-packed with antioxidants, which can aid in regeneration and help heal muscle tissues.

Coconut water…rich in many of the electrolytes that your body loses during an intense workout, it also can help keep your body replenished and healthy.

High-quality protein…Protein foods provide the amino acids that your muscles need to regenerate and recover and are a key component when it comes to building muscle and burning fat

Chia Seeds…Striking the perfect balance of healthy fats, proteins and carbohydrates, these seeds are a perfect pre-workout snack

Spinach…Is a rich in dietary nitrates, which can kick up energy levels by supporting mitochondrial function in the cells.